Sunday, July 1, 2012

the wind was no match for me

My last couple days of workouts seem to have launched me into the hurt locker!  Friday evening was my first track workout of the year.  The track is my nemesis - no matter what the distance of the interval, it is always guaranteed to be one of those 'redlining-from-the-start-feel-like-you're-going-to-puke-your-guts-out' kind of workout.  And Friday's session proved no different!

The workout: 60 minutes total, including 20 minute warm up, 4 x 1 mile with ~2 minute recovery (i.e. walk/jog/nearly puke).  Last time I did mile repeats, my splits were 6:52-6:55, so my goal was to be faster than that.  And I was! My mile splits on Friday were: 6:36, 6:45, 6:40, 6:43.  Yay for progress!  I may or may not have gone out a bit fast on the first one, then had some trouble during the second one (hence the slower time), and was pretty close to puking after that one!

Saturday's sessions included a 2400m swim in the morning with some fast 200's, and then I was all on my own for a bike ride (waah).  All my usual riding partners were racing GWN, so nobody was up for a 3+ hour ride. Go figure!  I planned to get out and do 90-100km on my own, but I sort of miscalculated how far/long a new loop that I took was, and it ended up being 110k!  And of course the last 50k was into a headwind - booyah!  The 3:30 ride was so HARD that I ended up having to abort my planned 30min transition run, instead opting to be a crumpled pile on the living room floor for that duration.

With challenging workouts like these, recovering optimally so you can bounce back for the next workout is extremely important.  A few months back, I got hooked on Vega Sport recovery products. These are awesome!  They are plant-based, gluten-free and soy-free, and happen to be delicious as well (read: none of that gross synthetic-y crap taste).

I use the Recovery Accelerator after 'easier' workouts - just mix one scoop with some water, shake it up, and you're good to go! 

I mix the protein powder into a smoothie after grueling, harder workouts.  For a quick and easy shake:

1 cup of frozen fruit (approximate - I don't measure it out), I like frozen berries/peaches combo
1/2 cup of orange juice
1cup of water
1/2 banana
1 scoop of Vega performance protein powder
*mix it all in your blender and you have yourself a very tasty/healthy recovery smoothie


Bye for now!


Julie said...

YUM -- your recovery smoothie looks delicious. I might have to try that Vega kind -- so far I have tried the Vanilla Chai protein (PUKE) and the chocolate protein (DIRT) -- lol. Way to go on your running improvement -- Lisa, you are a real runner!!! SUPER FAST! :) :)

Lisa Graham said...

Julie- you should totally try the Vega products. They taste good (not like puke or dirt at all, lol) and are super-healthy!

mike said...


Congrats on your age group nationals win, you always rock and you are a triathlon machine!!!
Hope all is well.

Lisa Graham said...

Thanks Mike! Hope you are doing great, too! Are you all set for next weekend? Can't wait to track you on the athlete tracker! You will crush the course!